Hip Abductor: (12-18 per side)
Lay down so that you are completely on your side, with your lower arm reaching behind you, your hips stacked one above the other, and your lower leg in a bent position for support. Extend your upper leg and swing it slightly behind you. Raise and lower in smooth even motions, trying to keep the leg straight. The focuses on the hip abductors, which help to open the hips and lend strength to core movements.
Stand straight and upright, shoulders back and down, abdominal and gluteal muscles held firm. With heels firmly in contact with the floor. Bend at the knees as if sitting down. Your knees should not project past your feet as you squat. Keep you head up, looking outward, and your chest projected forward, arcing the lower back inward. Don’t raise up on the heels or lean forward.
Simple Abdominal Crunch: (10-12)
Lying on your back, squeeze your abs (belly) to lift your upper back slightly off the floor. Don’t use your arms to pull on your neck! That’s why I keep them free.
With your hands slightly wider than shoulder width, & your body in a plank (mine could be better), slowly raise & lower. You can do knee pushups instead, or you can finish with knees when the longer form is too difficult to continue.